How much protein is in 200 grams of homemade yogurt?

November 12, 2025 •

4 min read

A 200-gram serving of homemade whole milk yogurt can contain around 7–9 grams of protein, a figure influenced heavily by the type of milk used and the preparation method. So, how much protein is in 200 grams of homemade yogurt and how can you maximize this vital macronutrient? The final amount depends on more than just the milk, from the fermentation process itself to any additional steps you take.

Quick Summary

The protein content in 200 grams of homemade yogurt is influenced by the milk's fat percentage and whether it is strained. A regular, whole milk batch provides around 7–9 grams, but straining the whey can dramatically increase this number, rivaling commercial Greek yogurt.

Key Points

Baseline Protein: A standard 200g serving of homemade whole milk yogurt contains approximately 7–9 grams of protein, a figure comparable to store-bought regular yogurt.
Boosting with Straining: Straining your homemade yogurt to create a Greek-style version can more than double the protein content by removing excess whey, concentrating the protein.
Milk Type Matters: Using milk with a higher protein content, such as from certain cow breeds, can increase the protein in your final product.
Fortification Option: For an extra protein punch without straining, you can add non-fat milk powder solids to your liquid milk before fermentation or mix in a scoop of whey protein powder after cooling.
More Than Protein: Homemade yogurt is also a great source of beneficial probiotics and calcium, with straining affecting calcium levels.
Versatility: Greek-style homemade yogurt is excellent for high-protein snacks, dips, and smoothies, serving as a filling and nutritious base.

The Baseline: Protein in Regular Homemade Yogurt

The protein content of your homemade yogurt is directly linked to the milk you start with. For a standard batch of homemade yogurt made from whole milk, a 200-gram serving can contain approximately 7 to 9 grams of protein. This is because the yogurt-making process, involving the fermentation of lactose into lactic acid, concentrates the milk solids only slightly in an unstrained product. The protein in yogurt consists of both casein (the insoluble curd) and whey (the water-soluble protein), both of which are nutritionally excellent and rich in essential amino acids.

To understand this better, consider the milk itself. A 100-gram portion of whole milk contains about 3.2 grams of protein. While the fermentation process preserves the protein's nutritional value, it doesn't significantly increase its concentration unless further steps are taken. The final protein content is influenced by the milk's initial composition, which can vary by breed and source.

The Greek Method: Boosting Protein by Straining

If you're seeking a much higher protein concentration, the most effective method is to make Greek-style yogurt by straining it. Straining involves removing the excess liquid, known as whey, from the finished yogurt. This leaves behind a thicker, more concentrated product with a significantly higher protein content. While regular yogurt may contain around 7 grams of protein per 200g, homemade Greek yogurt can pack 15 to 20 grams per serving, comparable to commercial high-protein yogurts.

How to Strain Your Homemade Yogurt

Making Greek yogurt at home is a straightforward process that requires minimal equipment. Here is a simple step-by-step guide:

Equipment: You'll need a colander or sieve, a large bowl to collect the whey, and a cheesecloth or a clean, tightly-woven cloth.
Set up: Place the cheesecloth in the colander and set it over the bowl. Ensure the colander doesn't touch the bottom of the bowl so the whey has room to collect.
Strain: Gently pour your finished homemade yogurt into the cheesecloth-lined colander.
Wait: Let the yogurt strain in the refrigerator for several hours, or even overnight. The longer it strains, the thicker and more protein-dense it will become.
Harvest: Once it reaches your desired consistency, transfer the thick Greek yogurt to a container. You can save the drained whey for smoothies, baking, or other uses.

Factors Influencing Your Homemade Yogurt's Protein Content

Beyond straining, several factors during the preparation process can affect the final protein levels and texture of your homemade yogurt:

Type of Milk: Using higher-protein milk, such as that from Jersey cows, will naturally result in a higher-protein yogurt. Milk with higher fat content can also yield a thicker, richer yogurt, though the protein percentage per gram is often similar to or slightly lower than skim milk.
Adding Milk Powder: For a non-strained method of increasing protein, many home cooks add non-fat dry milk powder to their liquid milk before fermentation. This increases the total solid content, resulting in a firmer, higher-protein yogurt without the need for straining.
Heat Treatment: Heating your milk to a higher temperature (around 195°F / 90°C) and holding it there for a longer period denatures the whey proteins. This allows them to bind with casein during fermentation, creating a stronger protein network and a noticeably thicker yogurt.

Comparison of Yogurt Protein Levels

To put these figures into perspective, here is a comparison table showing the approximate protein content of 200 grams of various yogurt types:


Yogurt Type	Approximate Protein (per 200g)	Production Method	Notes
Regular Homemade	7–9 grams	Simple fermentation of milk with a starter culture.	Protein content directly from the milk used.
Strained Homemade (Greek-Style)	15–20 grams	Fermented, then strained to remove liquid whey.	Highly concentrated protein; lower carbs and calcium.
Commercial Plain	8–13 grams	Often fortified with added milk powder for extra protein.	Can vary significantly between brands.
Commercial Greek	15–20 grams	Fermented and industrially strained or fortified with protein concentrates.	Higher protein, typically thicker than regular yogurt.

Conclusion: A High-Protein Staple for Your Diet

Ultimately, the amount of protein in 200 grams of homemade yogurt is a controllable variable, not a fixed number. By making choices about your milk and your preparation method, you can produce a batch that perfectly fits your dietary needs. For those prioritizing high protein intake, straining your yogurt to create a dense, Greek-style product is the most powerful technique. Adding powdered milk or a scoop of whey protein powder also offers a simple solution for a protein boost. Regardless of your method, homemade yogurt remains an excellent source of high-quality, digestible protein, beneficial probiotics, and essential minerals like calcium. The effort to create a nutrient-rich yogurt at home offers a delicious and cost-effective way to support your health. You can learn more about the nutritional value of yogurt and its protein properties from resources like Yogurt in Nutrition.

Frequently Asked Questions

Heating the milk to a higher temperature (around 195°F / 90°C) and holding it for about 10 minutes denatures more whey proteins. This allows them to bind with casein during fermentation, which improves the texture and creates a firmer, thicker yogurt, but does not significantly increase the total protein amount.

Using skim milk will generally result in a thinner yogurt because of the lower fat content. However, on a per-gram basis, it can sometimes have a slightly higher protein percentage than whole milk yogurt because of the concentrated solids. Straining is still necessary to achieve a high-protein, thick consistency with skim milk.

The core proteins (casein and whey) are the same, but the concentration can differ. Commercial yogurts often add non-fat milk powder to boost protein, a trick you can also use at home. Homemade yogurt's protein content depends solely on your milk and preparation method.

Straining removes the liquid whey, which increases the protein and fat density of the final product. It also reduces the carbohydrate content (lactose), but some calcium is lost in the whey during this process, so the total calcium is lower.

Yes, for a quick and easy protein boost, you can stir a scoop of your preferred whey protein isolate or concentrate into your finished, chilled yogurt. This will significantly increase the protein content and can also thicken the yogurt.

Yes. The straining process used to make Greek yogurt concentrates the milk solids, including protein. This results in a protein content that is often double or more than that of an unstrained, regular yogurt from the same initial batch of milk.

Using low-fat milk can yield a product with a slightly higher protein percentage per gram once concentrated. However, using full-fat milk results in a creamier, richer-tasting yogurt. For maximum protein, straining is the most important step, regardless of the initial milk's fat content.